Are you as fit as you should be for your age?

What’s Your Workout: Sheila Cluff Ice Skates at 833:23

Sheila Cluff, owner of The Oaks at Ojai spa in California, shares her workout routine. The 83-year-old figure skater and small business owner explains how a life-long dedication to fitness helped her recover from a serious injury without surgery. Photo: Jeff Clark for The Wall Street Journal

“Exercise is important at any age but as we get older exercise becomes even more important for our mental and physical health,” says Associate Professor Briony Dow, Director of the National Ageing Research Institute.

But just how ‘fit’ should you be at your age?

Sure push-ups and burpees are important, but this list proves it takes more than just cardio to be defined as ‘fit’. Here is the checklist for each generation, as shared by Virgin Active fitness expert Tim Wright with The Telegraph. How do you rate?

In your 20s you should be able to ...

Run 5km in 30 minutes

Do 20 burpees in a row

Hold a full plank for one minute

You should be able to do 20 burpees in a row in your 20s ...Source:Supplied

In your 30s you should be able to ...

Run 2km in less than 12 minutes

Hold a plank for 45 seconds

Dead lift more than 50 per cent of your body weight

In your 40s you should be able to ...

Sprint for 60 seconds without stopping

Do 10 push-ups without stopping

Touch your toes comfortably with straight legs

In your 50s you should be able to ...

Run at a moderate pace for 60 seconds without stopping

Do five burpees without stopping

Lower yourself into a cross-legged position on the floor without using your hands, and then return to standing

In your 60s you should be able to ...

Regularly take more than 10,000 steps in a day

Do 12 body weight squats without stopping

Touch your fingertips with one hand over your shoulder and the other behind your back

Just how fit should you be in your 70s?Source:Supplied

In your 70s you should be able to ...

Walk 1.5km in less than 15 minutes

Climb a flight of stairs with 10 steps in under 30 seconds comfortably

Rise to stand from a chair without using your hands or arms, and repeat at least 12 times in 30 seconds.